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Training Log Archive: Hilary

In the 7 days ending May 12, 2012:

activity # timemileskm+m
  Yoga2 2:15:00
  Orienteering3 1:56:09 7.82(14:51) 12.59(9:14) 23747 /51c92%
  Swimming2 1:00:05 1.93(31:12) 3.1(19:23)
  Pilates1 1:00:00
  Total6 6:11:14 9.75 15.69 23747 /51c92%
  [1-5]6 6:10:33

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SuMoTuWeThFrSa

Saturday May 12, 2012 #

10 AM

Orienteering race (Sprint Newcastle UNI) 22:24 intensity: (2:10 @1) + (3:06 @2) + (6:00 @3) + (6:34 @4) + (4:34 @5) **** 2.76 km (8:07 / km) +46m 7:29 / km
ahr:140 max:166 spiked:16/18c shoes: Brooks Adreneline GTS7

Got confused at the start and stuffed around for the first 2 controls and then got into the flow a bit more but still stuffed up exit direction to 13.Time never recovered from the bad start. Enjoyable as always though.
2 PM

Orienteering race (Middle) 29:57 intensity: (37 @0) + (13 @1) + (6 @2) + (1:11 @3) + (10:50 @4) + (17:00 @5) *** 3.66 km (8:10 / km) +42m 7:44 / km
ahr:155 max:171 spiked:15/15c shoes: Inov-8 Fly Roc

Got into a good rhythm for this race and kept to the keep it simple principal for every control which seemed to work well. Fastest on course! That's an achievement!

Hard 8/9 - Splits

Middle Hard 8 - Splits

Thursday May 10, 2012 #

Yoga (Anytime gym) 1:00:00 [3]
shoes: Bare Feet

With Kurt who has been trained by Manu! Kurt is a real Cc Aussie complete with tats, a buff body and a gentle if twangy Aussie accent. He looks as though he would be more at home on the RL field. Having said all this he is a very good pupil and the dynamic yoga session was very good.

Swimming (Gosford Pool) 30:40 [3] 1.6 km (19:10 / km)
shoes: barefeet &Flippers

First 1 km usual routine 1:56, 1:43, 2:07, 1:51, 2:10, 1:49, 2:05, 1:50, 2:13, 1:47. Next 500 all freestyle with flippers no stop. 1:46, 1:48, 1:52, 1:49, 1:50. Last 100 no flippers 1:58. Good swim

Tuesday May 8, 2012 #

Swimming (Gosford Pool) 29:25 [3] 1.5 km (19:37 / km)
shoes: barefeet &Flippers

Did the usual first 100 no flippers the alternating freestyle 100 and kick board 1:58, 1:43, 2:12, 1:48, 2:15, 1:50, 2:15, 1:46, 2:11, 1:45, then 300 straight freestyle with flippers, 1:43, 1:48, 1:55 then last 200 no flippers 1:59, 2:10. Nice evening for a swim.

Pilates (Anytime gym) 1:00:00 [3]
shoes: Bare Feet

With Cheryl good to get some basic exercises.

Monday May 7, 2012 #

Yoga (Living Om) 1:15:00 [3]
shoes: Bare Feet

Good workout and stretching after the weekend. With Manu.

Sunday May 6, 2012 #

10 AM

Orienteering race (ACT Long Champs) 1:03:48 intensity: (4 @0) + (19 @1) + (2:56 @2) + (28:04 @3) + (25:10 @4) + (7:15 @5) *** 6.16 km (10:21 / km) +149m 9:14 / km
ahr:143 max:162 spiked:16/18c shoes: Inov-8 Fly Roc

Unlike others I enjoyed this course at Namagji NP.Lots of Kangaroos around the assembly area on a beautiful sunny day once we had risen above the Canberra fog. Started off well and was pretty happy up to 4 then I got pushed around by the unmapped vegetation and slipped down the hill and had to relocate and climb the next hill which was costly in time. Then then from 6 -7 i deliberately drifted low and hit 13 before running across to 7 next loop was pretty smooth. Slight hesitation going into 12 but got ok even though it was hidden a bit. Next 4 pretty good but exit direction out of 17 to 18 was correct but didn't look right as vegetation threw me and so ended up going down and around hill instead of straight over and this cost me a 1 1/2 minutes. Enjoyed the course.

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